Monday 12/5
Warm Up
200M Run
10 Air Squats
5 Push Press
200M Run
10 Empty Bar Front Squats
5 Push Jerk
200M Run
10 Empty Bar OHS
5 Split Jerk

:15 Strength
Overhead Squat
3×7
Build to a heavy set of 7 and repeat 3 times

:45 WOD
AMRAP 5 Minutes
30 Shoulder to Overhead 135/95lbs (Push Press, Push Jerk, Split Jerk)
30 Hang Squat Cleans 135/95lbs
Target Score: 1+ Rounds

STO and Hang Squat Cleans – Athletes should be able to do 10 unbroken reps when fresh. Reduce
weight before reps. If an injury prevents use of a barbell, use DBs. Recommend DB RX is
50/35lbs